Top Fiber-Rich Foods

1. Get on the Bran Wagon

One simple way to increase fiber intake is to
power up on bran. Bran from many grains is
very rich in dietary fiber. Oat bran is high in
soluble fiber, which has been shown to lower
blood cholesterol levels. Wheat, corn, and rice
bran are high in insoluble fiber, which helps
prevent constipation. Bran can be sprinkled into
your favorite foods,from hot cereal and
pancakes to muffins and cookies. Many popular
high-fiber cereals and bars are also packed with
bran.
Food

Portion

Amount of
Fiber

Oat bran, raw

1 ounce

12 g

Wheat bran, raw 1 ounce

12 g

Corn bran, raw

1 ounce

22 g

Rice bran, raw

1 ounce

6g

Fiber One Bran

1/2 cup
Cereal

14 g

All-Bran Cereal

10 g

1/2 cup

Fiber One Chewy

1 bar
Bars

9g

2. Take a Trip to Bean Town

Beans really are the magical fruit. They are one
of the most naturally rich sources of fiber, as well
as protein, lysine, vitamins, and minerals, in the
plant kingdom. It's no wonder so many
indigenous diets include a bean or two in the
mix. Some people experience intestinal gas and
discomfort associated with bean intake, so they
may be better off slowly introducing beans into
their diet. Encourage a variety of beans as an
animal protein replacement in stews, side
dishes, salads, soups, casseroles, and dips.
Food

Portion

Amount of
Fiber

Lima beans,
cooked

1 cup

14 g

Adzuki beans,
cooked

1 cup

17 g

Broad beans
(fava), cooked

1 cup

9g

Black beans,
cooked

1 cup

15 g

Garbanzo beans,
1 cup
cooked

12 g

Lentils, cooked

16 g

1 cup

Cranberry beans,
1 cup
cooked

16 g

Black turtle soup

1 cup
beans, cooked

17 g

Kidney beans,
cooked

1 cup

16 g

Navy beans,
cooked

1 cup

19 g

White beans,
small, cooked

1 cup

19 g

French beans,
cooked

1 cup

17 g

Mung beans,
cooked

1 cup

15 g

Yellow beans,
cooked

1 cup

18 g

Pinto beans,
cooked

1 cup

15 g

3. Go Berry Picking
Jewel-like berries are in the spotlight due to their
antioxidant power, but let's not forget about their
fiber bonus. Berries happen to yield one of the
best fiber-per-calorie bargains on the planet.

Since berries are packed with tiny seeds, their

fiber content is typically higher than that of many
fruits. Clients can enjoy berries year-round by
making the most of local berries in the summer
and eating frozen, preserved, and dried berries
during the other seasons. Berries make great
toppings for breakfast cereal, yogurt, salads,
and desserts.
Food

Portion

Amount of
Fiber

Raspberries, raw 1 cup

8g

Blueberries, raw 1 cup

4g

Currants (red
and white), raw

1 cup

5g

Strawberries, raw1 cup

3g

Boysenberries,
frozen

1 cup

7g

Gooseberries,
raw

1 cup

6g

Loganberries,
frozen

1 cup

8g

Elderberries, raw 1 cup

10 g

Blackberries, raw 1 cup

8g

4. Wholesome Whole Grains

One of the easiest ways to up fiber intake is to
focus on whole grains. A grain in nature is
essentially the entire seed of the plant made up
of the bran, germ, and endosperm. Refining the
grain removes the germ and the bran; thus,
fiber, protein, and other key nutrients are lost.
The Whole Grains Council recognizes a variety
of grains and defines whole grains or foods
made from them as containing all the
essential parts and naturally-occurring nutrients
of the entire grain seed. If the grain has been
processed, the food product should deliver
approximately the same rich balance of nutrients
that are found in the original grain seed. Have
clients choose different whole grains as features
in side dishes, pilafs, salads, breads, crackers,
snacks, and desserts.
Food

Portion

Amount of
Fiber

Amaranth, grain 1/4 cup

6g

Barley, pearled,
1 cup
cooked

6g

Buckwheat
groats, cooked

1 cup

5g

Popcorn, air

3 cups

4g

popped
Oats (old
fashioned), dry

1/2 cup

4g

Rye flour, dry

1/4 cup

7g

Millet, cooked

1 cup

2g

Quinoa, cooked 1 cup

5g

Teff, grain, dry

1/4 cup

6g

Triticale, flour,
dry

1/4 cup

5g

Wheat berries,
dry

1/4 cup

5g

Wild rice, cooked 1 cup

3g

Wheat flour
(whole wheat),
dry

1/4 cup

4g

Brown rice,
cooked

1 cup

4g

Bulgur, cooked

1 cup

8g

Bread (whole
wheat), sliced

1 slice

2g

Crackers, rye
wafers

1 ounce

6g

Spaghetti (whole
1 cup
wheat), cooked

6g

5. Sweet Peas
Peas,from fresh green peas to dried peas,are
naturally chock full of fiber. In fact, food
technologists have been studying pea fiber as a
functional food ingredient. Clients can make the
most of peas by using fresh or frozen green
peas and dried peas in soups, stews, side
dishes, casseroles, salads, and dips.
Food

Portion

Amount of
Fiber

Cow peas
(blackeyes),
cooked

1 cup

11 g

Pigeon peas,
cooked

1 cup

9g

Peas, split,
cooked

1 cup

16 g

Peas, green,
frozen

1 cup

14 g

Peas (edible
1 cup
podded), cooked
6. Green, the Color of Fiber

5g

Deep green, leafy vegetables are notoriously

rich in beta-carotene, vitamins, and minerals, but
their fiber content isn't too shabby either. There
are more than 1,000 species of plants with
edible leaves, many with similar nutritional
attributes, including high-fiber content. While
many leafy greens are fabulous tossed in
salads, saut ing them in olive oil, garlic, lemon,
and herbs brings out a rich flavor.
Food

Portion

Amount of
Fiber

Turnip greens,
cooked

1 cup

5g

Mustard greens,
1 cup
cooked

5g

Collard greens,
cooked

1 cup

5g

Spinach, cooked 1 cup

4g

Beet greens,
cooked

1 cup

4g

Swiss chard,
cooked

1 cup

4g

7. Squirrel Away Nuts and Seeds

Go nuts to pack a fiber punch. One ounce of

nuts and seeds can provide a hearty contribution

to the day's fiber recommendation, along with a
bonus of healthy fats, protein, and
phytochemicals. Sprinkling a handful of nuts or
seeds over breakfast cereals, yogurt, salads,
and desserts is a tasty way to do fiber.
Food

Portion

Amount of
Fiber

Almonds

1 ounce

4g

Pistachio nuts

1 ounce

3g

Cashews

1 ounce

1g

Peanuts

1 ounce

2g

Walnuts

1 ounce

2g

Brazil nuts

1 ounce

2g

Pinon nuts

1 ounce

12 g

Sunflower seeds 1/4 cup

3g

Pumpkin seeds 1/2 cup

3g

Sesame seeds

1/4 cup

4g

Flaxseed

1 ounce

8g

8. Play Squash
Dishing up squash,from summer to winter
squash,all year is another way that clients can

ratchet up their fiber intake. These nutritious

gems are part of the gourd family and contribute
a variety of flavors, textures, and colors, as well
as fiber, vitamins, minerals, and carotenoids, to
the dinner plate. Squash can be turned into
soups, stews, side dishes, casseroles, salads,
and crudit s. Brush squash with olive oil and
grill it in the summertime for a healthy, flavorful
accompaniment to grilled meats.
Food

Portion

Amount of
Fiber

Crookneck
1 cup
squash, cooked

3g

Summer scallop
1 cup
squash, cooked

5g

Hubbard squash,
1 cup
cooked

7g

Zucchini squash,
1 cup
cooked

3g

Acorn squash,
cooked

1 cup

9g

Spaghetti
1 cup
squash, cooked

2g

9. Brassica or Bust

Brassica vegetables have been studied for their

cancer-protective effects associated with high
levels of glucosinolates. But these brassy
beauties, including broccoli, cauliflower, kale,
cabbage, and Brussels sprouts, are also full of
fiber. They can be enjoyed in stir-fries,
casseroles, soups, and salads and steamed as
a side dish.
Food

Portion

Amount of
Fiber

Kale, cooked

1 cup

3g

Cauliflower,
cooked

1 cup

5g

Kohlrabi, raw

1 cup

5g

Savoy cabbage,
1 cup
cooked

4g

Broccoli, cooked 1 cup

5g

Brussels sprouts,
1 cup
cooked

6g

Red cabbage,
cooke

4g

1 cup

10. Hot Potatoes

The humble spud, the top vegetable crop in the
world, is plump with fiber. Since potatoes are so

popular in America, they're an easy way to help

pump up people's fiber potential. Why stop at
Russets? There are numerous potatoes that can
provide a rainbow of colors, nutrients, and
flavors, and remind clients to eat the skins to
reap the greatest fiber rewards. Try adding
cooked potatoes with skins to salads, stews,
soups, side dishes, stir-fries, and casseroles or
simply enjoy baked potatoes more often.
Amount of
Fiber

Food

Portion

Russet potato,
flesh and skin

1 medium 4 g

Red potato, flesh

1 medium 3 g
and skin
Sweet potato,
flesh and skin

1 medium 4 g

11. Everyday Fruit Basket

Look no further than everyday fruits to realize
your full fiber potential. Many are naturally
packed with fiber, as well as other important
vitamins and minerals. Maybe the doctor was
right when he advised an apple a day, but he
could have added pears, oranges, and bananas
to the prescription as well. When between fruit
seasons, clients can rely on dried fruits to further

fortify their diet. Encourage including fruit at

breakfast each morning instead of juice; mixing
dried fruits into cereals, yogurts, and salads; and
reaching for the fruit bowl at snack time. It's a
healthy habit all the way around.
Food

Portion

Amount of
Fiber

Banana

1 medium

3g

Pear

1 medium

6g

Orange

1 medium

4g

Apple

1 medium

4g

Prunes,

dried 1/2 cup 6 g

Raisins

2 ounces

2g

Peaches, dried 1/4 cup

3g

Figs, dried

8g

1/2 cup

12. Exotic Destinations

Some of the plants with the highest fiber content
in the world may be slightly out of your clients'
comfort zone and, for that matter, time zone. A
rainbow of indigenous fruits and vegetables
used in cultural food traditions around the globe
are very high in fiber. Entice clients to introduce
a few new plant foods into their diets to push up

the flavor, as well as their fiber, quotient.

Food

Portion

Amount of
Fiber

Jicama, raw

1 cup

6g

Chayote fruit,
cooked

1 cup

4g

Starfruit
1 cup
(carambola), raw

4g

Asian pear, raw 1 fruit

4g

Hearts of palm,
cooked

1 cup

4g

Guava, raw

1 cup

9g

Straw
mushrooms,
canned

1 cup

5g

Abiyuch, raw

1/2 cup

6g

Lotus root

10 slices

4g

Persimmons, raw1 fruit

6g

Breadfruit

1 cup

11 g

Avocado, raw

1/2 fruit

9g

Edamame,
frozen

1 cup

6g

Taro, sliced

1 cup

4g

13. Fiber Fortification Power

More foods,from juice to yogurt,are including
fiber fortification in their ingredient lineup. Such
foods may help busy people achieve their fiber
goals. As consumer interest in foods with
functional benefits, such as digestive health and
cardiovascular protection, continues to grow,
expect to see an even greater supply of food
products promoting fiber content on supermarket
shelves.
Food

Portion

Amount of
Fiber

Nature's Own
Double Fiber
Wheat Bread

1 slice

5g

Wasa
Crispbread,
Fiber Rye

2 slices

4g

Weight
Watcher's
1/2 cup
Flakes 'N Fiber

9g

Silk Soy Milk

Plus Fiber

1 cup

Bob's Red Mill

Organic
High Fiber Hot
Cereal

1/3 cup, dry 10 g

Tropicana
Orange Juice
With Fiber

1 cup

5g

3g

Gnu Foods High

1 bar
Fiber Bar

12 g

Fiber One
Yoplait Yogurt

5g

4 ounces

Sharon Palmer, RD, is a contributing editor at

Today's Dietitian and a freelance food and
nutrition writer in southern California.